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    TallyCF: All things CrossFit

    Entries in Knees-to-elbow (48)

    Wednesday
    Nov162011

    8 - 8 - 8

    Today's WOD:

    8 Split Jerk 155/110 lbs
    8 Knees-to-elbows
      
    8 Rounds for time.
     
      
    Time Limit: 25 minutes

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Squat x15
    3. Push-up x10
    4. Ring Dip x10
    5. Burpee Challenge: 8
    6. Split Jerk 10 in 10

    MOD:

    Split Jerk
    Knees-to-elbows

    Post-WOD:

    Stretch: Hamstring

    CFTally Athlete Results:

    Will B. 20:20 Scaled

    Joker 19:20 Scaled

    Ronbo 19:37 Scaled

    BAMF 22:58 Scaled

    The Standard 18:38

    Chris W. 22:45 Scaled

    Tweety Bird 16:32 Scaled

    Amy 16:42 Scaled

    Harold 19:50 Scaled

    Stephen 20:45 Scaled

    Kristen 13:26 Scaled

    Justin 18:26 Scaled

    Tink 14:42 Scaled

    Alisa 23:00 Scaled

    James 22:57 Scaled 

    Luisa 23:32 Scaled

    Bigfoot 12:48 Scaled

    Clara 16:05 Scaled

    Krysta 17:15 Scaled

    Chevy 19:50

    Tom 18:57 Scaled

    Charlotte 21:51 Scaled

    Reynold 25:16 Scaled

    Ian 19:29 Scaled

    Sandy 19:00 Scaled

    Andy 18:19 Scaed

    Travis 20:23 Scaled

    Stoner 10:20 PR

    Andrew 18:20 Scaled

    Wonderwoman 25:26 Scaled

    Slash 22:32 Scaled

    Natalie 22:40 Scaled

    Lily 19:35 Scaled

    Mike 21:41 Scaled

    Jeff 22:12 Scaled

    Sam 22:16 Scaled

    Sarge 20:46 Scaled

    Chryssi 23:35 Scaled

    Stephen 24:09 Scaled

    Ryan V. 24:17 Scaled

    Monkey 23:53 PR

    Nicole B. 24:28 Scaled

    Karissa 17:17 Scaled

    Supergirl 15:32 Scaled

    Firecracker 24:00

    Danny 21:06 Scaled

    Chance 14:27 Scaled

    Cornbread 24:28 Scaled

    KitKat 12:51 Scaled

    Carnivore 12:56

    Ashley 19:56 Scaled

    Matt 18:30 Scaled

    Allison 13:49 Scaled

    Olivia 25:00 Scaled

    Dylan 25:00 Scaled

    Couchfit 18:57

    Thursday
    Oct272011

    Frightful Fifty

    Today's WOD:

    Filthy Fifty
      
    Box Jumps 24/20"
    Jumping Pull-Ups
    Kettlebell Swings 24/16 kg
    Walking Lunges
    Knees to Elbows
    Push Press 45/35 lbs
    Hip Extensions
    Wall Ball 20/14 lbs
    Burpees
    Doubleunders
      
    50 reps each for time.
      
    Time Limit: 40 Minutes

    Warm-up:

    1. Row 3 Minutes
    2. Samson Stretch
    3. Shoulder ROM
    4. Group Burgener Warm-up x2

    MOD:

    Kettlebell Swings
    Jumping Pull-ups
    Push Press

    Post-WOD:

    Rollout: Shoulders & Upper Back

    CFTally Athlete Results:

    bamf 41:00 Scaled

    Will B. 37:45 Scaled

    Christina 38:32 Scaled

    Andy 34:35

    Mike 35:50 Scaled

    Harold 38:15 Scaled

    Gustavo 40:00 Scaled

    Stephen K. 40:00 Scaled

    Tweety Bird 34:40 Scaled

    Justin B. 28:30

    Jorge 31:15 Scaled

    Joker 20:17

    Luisa 35:27 Scaled

    Kim Possible 33:05 Scaled

    Bigfoot 31:23 Scaled

    Charlie 30:14 Scaled

    Professor 26:00

    Tom 46:34 Scaled

    Ian 24:19 Scaled

    Will 34:54

    Marcelo 26:51 Scaled

    Andrew 37:11 Scaled

    James 29:41

    Alecia 39:27 Scaled

    Jaimi 38:19 Scaled

    Sara 32:22 Scaled

    Lauren 38:40

    Susie Burpees 40:00 Scaled

    BMR 32:42 Scaled

    Ryan 28:45 Scaled

    Lizzie 26:02 Scaled

    Slash 37:30 Scaled

    Natalie 40:00 Scaled

    Lily 39:20 Scaled

    Carnivore 22:52PR

    Abs 21:21 Scaled

    Danny 33:19PR

    Nicole 42:20 Scaled

    Monkey 31:53PR

    Chance 29:58 Scaled

    Counselor 33:03 Scaled

    Jason 37:07 Scaled

    Tony 25:11 Scaled

    Nikki 44:55 Scaled

    Stoner 23:06

    Firecracker 35:42

    Dylan 38:00 Scaled

    UpMan 43:58 

    Eddie 40:00 Scaled

    Sarge 40:00 Scaled

    Tuesday
    Aug092011

    8ights

    Bye LIz! See you in three weeks.

    Today's WOD:

    8 Split Jerk 155/110 lbs
    8 Knees-to-elbows
      
    8 Rounds for time.
      
    Time Limit: 25 minutes

    Warm-up:

    1. Run 400m
    2. Push-up x10
    3. Rack Stretch
    4. Squat Clean 10 in 10

    MOD:

    Push Jerk
    Knees-to-elbows

    Post-WOD:

    Skin the cat 3-3-3
    Rollout: Shoulders & Upper Back

    CFTally Athlete Results:

    Professor 23:30

    Phillip 19:05 Scaled

    bamf 23:59 Scaled

    Andy 23:55 Scaled

    Patrick 18:07 Scaled

    John S. 19:42 Scaled

    Coco 24:18 Scaled

    Lily 24:18 Scaled

    Christina 23:10 Scaled

    Joker 17:01

    Kim Possible 14:03

    Mighty Mouse 22:48 Scaled

    Monkey 25:00 Scaled

    Special K 25:00 Scaled

    Wonder Woman 26:28 Scaled

    Tom 25:00 Scaled

    Tuffy 10:23 Scaled

    Zach 19:08

    Susie Burpees 17:14 Scaled

    Anne 17:30 Scaled

    Kaveman 18:58

    Upman 15:02 Scaled

    Flex 25:00 Scaled

    Stoner 10:53

    Jimbo 23:40 Scaled

    KitKat 19:58 Scaled

    Cornbread 25:00 Scaled

    Matt 24:00 Scaled

    CouchFit 19:07 Scaled

    Jason 22:42 Scaled

    Tony 18:28 Scaled

    JuJu 25:00 Scaled

    Rover 17:43 Scaled

    Abi 17:27 Scaled

    Happy 19:47 Scaled

    Rubberman 24:30 Scaled

    Jorge 25:09 Scaled

    Chris C. 20:36 Scaled

    Speed Racer 25:18 Scaled

    Danny 25:00 Scaled

    Nicole 23:45 Scaled

    Wednesday
    Jul062011

    Pretty Tough!

    Today's WOD:

    50 Doubleunders
    25 Knees-to-elbows
    Overhead walk 25m 165/110 lbs
    400m run
      
    3 Rounds for time.

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Shouder ROM
    3. Push-ups x10
    4. Sit-ups x20
    5. Group Burgener x2

    MOD:

    Doubleunders
    Knees-to-elbows
    Overhead Walk
    Pose Running

    Post-WOD:

    Personal Challenge Work
    Stretch: Plantar Fasciitis

    CFTally Athlete Results:

    Ronbo 27:31 Scaled

    The Standard 25:39

    Ashley 19:38 Scaled

    Valerie 21:36 Scaled

    Karen 22:57 Scaled

    Emery 24:42 Scaled

    Lily 25:20 Scaled

    Aislinn 25:11 Scaled

    Mighty Mouse 25:19 Scaled

    Special K 23:35 Scaled

    Ian 21:33 Scaled

    Marcelo 20:55 Scaled

    Zack 21:46 Scaled

    Stoner 17:48

    Jason 31:17

    Professor 14:51

    Speed Racer 26:05 Scaled

    Allyson 26:46 Scaled

    Monkey 26:14

    Cornbread 30:48 Scaled

    Tony 27:45 Scaled

    CouchFit 29:19 Scaled

    Abi 17:51 Scaled

    Susie Burpees 29:48 Scaled

    KitKat 32:26 Scaled

    Bill 34:09

    Carlos 14:28 

    Kim Possible 22:18 Scaled

    Danny 20:27 Scaled

    Nicole 22:48 Scaled

    Jimbo 17:50 Scaled

    Nikki 24:16 Scaled

    Monday
    Jun202011

    Lots of AMRAPs!

    Don't blow a gasket Joker!

    Today's WOD:

    3 Muscle-ups
    6 Pistols
    5 Minute AMRAP
      
    1 minute rest then followed by:
      
    10 Knees-to-elbows
    10 Squats
    5 Minute AMRAP

    Warm-up:

    1. Shoulder ROM
    2. Squats x20
    3. Group Burgener Warm-up x3

    MOD:

    Muscle-up
    Pistols
    Knees-to-Elbows

    Post-WOD:

    Personal Challenge Work
    Stretch: Simple Five Way Shoulder

    CFTally Athlete Results:

    The Standard 2/3 Scaled

    Jorge 2/3 Scaled

    Bill 2/3 Scaled

    Joker 3+2 pistols / 4 Scaled

    Valerie 2/7 + 7 Squats Scaled

    Ashley 2/7 + 7 Squats Scaled

    Rubberman 4+3 muscle-ups / 4 + 9 Squats Scaled

    Karen 4/5 Scaled

    Charlotte 5/7 Scaled

    Kyle 3/5 

    Professor 6/6

    Kaveman 3+2mu/4 +3KTE Scaled

    Alisa 2/5 Scaled

    Kim Possible 3+3MU/5 Scaled

    Aislinn 3+1MU/6

    Emory 6+3mu/6+10KTE

    Mighty Mouse 3 / 6 Scaled

    Carnivore 5/7

    Zach 2+5 PU Scaled / 4+6 KTE

    Guru 2+ PU / 3 + 5 KTE Scaled

    Ian 4/3 Scaled

    Marcelo 2/2+4 Squats Scaled

    Alex 2+9 PU Scaled / 4 + 3 KTE

    Lauren 2+9RD Scaled / 4 + 3 KTE

    Catherine 2 Scaled / 3 + 10 KTE

    JuJu 2+6 RD Scaled / 4 + 2 KTE

    Susie Burpee 2+9RD Scaled / 2+ 10 KTE

    KitKat 5 Scaled / 3+5 KTE

    Cornbread 2+6 RD Scaled / 3+5 KTE

    Abi 2+1 Scaled / 5 + 10 KTE

    Rover 2+7 PU Scaled / 3 + 7 KTE

    Monkey 4+1 MU Scaled / 4+6 KTE

    Jason 2+3 Pistols Scaled / 3 + 9 KTE

    Laura 2 + RD/PU Scaled / 3 + 9 KTE

    JenKen 4 Scaled/4

    Counselor 4 Scaled / 5

    Flex 3+7 RD Scaled / 4

    Danny 3 Scaled / 3 + 10 KTE

    Nicole 2+3MU Scaled / 3+10 KTE

    Jimbo 5+2 MU / 6+8 KTE

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